How Much Protein Should I Eat?

Are You Eating Too Much Protein?

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There's no absolute answer for how many grams of protein a woman should get each day — it depends on your weight, your activity level, and whether or not you're pregnant. But with a little elementary-school math, there's an easy way to calculate the number of protein grams that's right for you.

Take your weight in pounds and divide it by 2.2 to figure out your weight in kilograms. Then multiply that number by 0.8 (not very active), 1.3 (active or pregnant), or 1.8 (extremely active), depending on how much exercise you get.

As a general guideline, The Institute of Medicine recommends that the average woman, ages 19 to 70, consume 46 grams of protein per day. That doesn't take activity level into account though, and as you can see from this chart, you'll need to increase your protein if you're pregnant or training hard, for something like for a marathon.

Check out the chart below to see how much protein you should be eating each day. If you don't see your weight, just use the formula above to calculate your daily protein or check out this handy calculator.

Weight (lbs)

Weight (kg)

Protein per day (not very active)

Protein per day (active or pregnant)

Protein per day (extremely active)

100

45.5

36.4 g

59.2 g

81.9 g

105

47.7

38.2 g

62 g

85.9 g

110

50

40 g

65 g

90 g

115

52.3

41.8 g

68 g

94.1 g

120

54.5

43.6 g

70.9 g

98.1 g

125

56.8

45.4 g

73.8 g

102.2 g

130

59.1

47.3 g

76.8 g

106.4 g

135

61.4

49.1 g

79.8 g

110.5 g

140

63.6

50.9 g

82.7 g

114.5 g

145

65.9

52.7 g

85.7 g

118.6 g

150

68.2

54.7 g

88.7 g

122.8 g

155

70.5

56.4 g

91.7 g

126.9 g

160

72.7

58.2 g

94.5 g

130.8 g

165

75

60 g

97.5 g

135 g

Based on the numbers above, do you already get enough protein per day?